The urinary system doesn’t get much attention until something goes wrong. But anyone who’s dealt with a urinary tract infection or kidney stones knows how miserable these conditions can be. While no single food will guarantee perfect urinary health, certain dietary choices do appear to make a meaningful difference.

I should be upfront: the evidence for “bladder-healthy foods” ranges from reasonably strong (cranberries for UTI prevention) to mostly traditional wisdom with limited clinical backing (parsley as a diuretic). I’ll try to be honest about where the science actually stands.

1. Cranberries

Cranberries are probably the most studied food for urinary health, and the evidence is genuinely encouraging. The key compounds are proanthocyanidins (PACs), particularly A-type PACs, which appear to prevent bacteria from sticking to the urinary tract lining.

A 2023 Cochrane review examining 50 trials found that cranberry products reduced the risk of recurrent UTIs by about 26% compared to placebo, with stronger effects in women with recurrent infections and children 1. That’s not a cure, but it’s a meaningful reduction.

The catch: Not all cranberry products are equal. Many commercial cranberry juices contain mostly water and sugar with minimal active compounds. Unsweetened cranberry juice or cranberry supplements standardised for PAC content tend to show better results in studies. If you’re drinking cranberry cocktail hoping to prevent infections, you’re mostly consuming sugar.

For more detailed information on cranberry’s benefits and limitations, see our comprehensive cranberry article.

2. Blueberries

Blueberries share some characteristics with cranberries (they’re in the same plant family) and contain antioxidants that may help reduce inflammation in the urinary tract. However, I’ll be honest: the evidence specifically for blueberries and urinary health is much weaker than for cranberries.

Most of the research focuses on blueberries’ general anti-inflammatory and antioxidant properties. One small study found that blueberry extract showed some antibacterial activity against E. coli, the bacteria responsible for most UTIs, but this was laboratory research, not a clinical trial 2.

My take: Blueberries are a healthy food with well-documented benefits for cardiovascular and cognitive health. Whether they specifically help your urinary system is less certain, but they’re unlikely to hurt and may contribute to overall health in ways that indirectly benefit bladder function.

3. Watermelon

Watermelon is about 92% water, which automatically makes it useful for hydration. Staying well-hydrated is genuinely important for urinary health because it helps flush bacteria from the urinary tract and dilutes urine, potentially reducing irritation.

Watermelon also acts as a mild natural diuretic, meaning it increases urine production. This isn’t just folk wisdom; the citrulline content in watermelon does have diuretic effects 3.

Worth noting: Diuretics sound good in theory (flushing out the system), but they’re not always desirable. If you have overactive bladder or urge incontinence, increasing urine production may actually make your symptoms worse. For most people, though, watermelon is a refreshing way to stay hydrated.

4. Celery

Celery has been used in traditional medicine as a diuretic for centuries. Modern research confirms it does have mild diuretic properties, likely due to compounds called phthalides 4.

The high water content (about 95%) also contributes to hydration. Celery is low in calories and contains potassium, which helps regulate fluid balance in the body.

Reality check: While celery can contribute to healthy urine flow, it’s not a treatment for any urinary condition. Think of it as one component of an overall hydrating diet rather than a specific remedy.

5. Parsley

Parsley has a long history in herbal medicine as a kidney tonic and diuretic. Some laboratory studies suggest it may increase urine output, possibly through effects on sodium and potassium transport in the kidneys 5.

The honest truth: Most evidence for parsley’s urinary benefits comes from traditional use and animal studies. Human clinical trials are scarce. It’s a nutritious herb rich in vitamins A, C, and K, and there’s no harm in including it in your diet, but I wouldn’t rely on it as a treatment for any specific condition.

6. Cucumbers

Cucumbers are another high-water food (about 96% water) that supports hydration. They’re low in irritating compounds that might bother a sensitive bladder, making them a relatively safe choice for people with interstitial cystitis or painful bladder syndrome.

Some research suggests cucumbers have anti-inflammatory properties, though studies specifically examining urinary tract effects are limited.

In practice: Cucumbers are a sensible addition to any diet. Their main benefit for urinary health is probably simple hydration rather than any specific bioactive compound.

7. Pumpkin Seeds

Pumpkin seeds have been studied specifically for urinary symptoms, particularly in men with benign prostatic hyperplasia (enlarged prostate). A systematic review found that pumpkin seed extract may improve urinary symptoms like frequency and urgency in men with this condition 6.

The seeds are rich in zinc, magnesium, and omega-3 fatty acids. Some research suggests the phytosterols in pumpkin seeds may help reduce prostate inflammation.

My assessment: This is one of the better-evidenced foods on this list for a specific urinary condition. If you’re a man experiencing urinary symptoms related to prostate enlargement, pumpkin seeds are worth trying, though they’re not a substitute for medical evaluation. For more on pumpkin seed oil specifically, see our detailed article.

8. Greek Yoghurt (and Other Probiotic Foods)

The connection between gut bacteria and urinary health is an active area of research. The theory is that healthy vaginal and gut flora may help prevent pathogenic bacteria from colonising the urinary tract. This makes some biological sense, especially for women, given the anatomical proximity.

A 2020 meta-analysis found that probiotics may help prevent recurrent UTIs in women, though the quality of evidence was moderate and different probiotic strains showed varying effects 7.

The nuance: Not all probiotic foods are equally beneficial for urinary health. The specific strains matter. Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14 have the most research behind them for UTI prevention, and these aren’t necessarily the strains in commercial yoghurt. Greek yoghurt is nutritious and may contribute to overall microbial health, but targeted probiotic supplements might be more effective for UTI prevention specifically.

9. Garlic

Garlic has well-documented antibacterial properties. Allicin, the compound released when garlic is crushed, has activity against many bacteria including some strains of E. coli 8.

A word of caution: Laboratory antibacterial activity doesn’t necessarily translate to clinical benefits. Just because garlic kills bacteria in a petri dish doesn’t mean eating garlic will prevent or treat UTIs. Human studies specifically examining garlic for urinary tract infections are lacking.

That said, garlic is a healthy flavouring with cardiovascular benefits, and including it in your diet is reasonable. Just don’t expect it to replace antibiotics if you have an active infection.

10. Kidney Beans (and Other Fibre-Rich Foods)

Despite their name, kidney beans don’t have specific evidence for kidney health. However, high-fibre foods in general support digestive health, and there’s some evidence that constipation can worsen urinary symptoms, particularly in women and children.

The thinking is that a full bowel can put pressure on the bladder, potentially contributing to urgency, frequency, or incomplete emptying. A diet rich in fibre may help prevent constipation and indirectly support better bladder function 9.

My take: This is an indirect benefit rather than a direct one, but it’s physiologically plausible. Kidney beans, along with other legumes, vegetables, and whole grains, contribute to overall health in ways that may support urinary function.

Foods and Drinks to Be Cautious About

While discussing helpful foods, it’s worth mentioning that some foods and drinks may irritate the bladder for certain people:

Caffeine: Can increase urgency and frequency. If you have overactive bladder, reducing coffee, tea, and cola may help.
Alcohol: Also a bladder irritant and diuretic.
Artificial sweeteners: Some people report worsening bladder symptoms with these.
Acidic foods: Citrus fruits, tomatoes, and vinegar bother some people with interstitial cystitis.
Spicy foods: Can irritate the bladder in sensitive individuals.

These aren’t universal. Many people tolerate these foods fine. But if you’re having urinary symptoms, keeping a food diary to identify personal triggers can be worthwhile.

Hydration: The Foundation

Above all specific foods, adequate water intake matters most for urinary health. The NHS recommends about 6-8 glasses of fluid daily, though individual needs vary based on activity level, climate, and health conditions 10.

Concentrated urine can irritate the bladder and may increase UTI risk. Very dilute urine (from excessive water intake) isn’t necessarily better and can be inconvenient. The goal is urine that’s pale yellow, not colourless or dark.

Bringing It Together

No single food will protect your urinary system from all problems. The evidence is strongest for:

Cranberries for reducing recurrent UTI risk (particularly for women prone to infections)
Pumpkin seeds for men with prostate-related urinary symptoms
Probiotics potentially helping with UTI prevention (though strain selection matters)
Adequate hydration through water and high-water foods

The other foods on this list are nutritious choices that may contribute to overall health and, possibly, urinary function. They’re worth including in a varied diet, but I wouldn’t count on them as specific remedies.

If you’re experiencing persistent urinary symptoms like frequent urination, pain, blood in urine, or incontinence, these require medical evaluation rather than dietary changes alone. Diet can complement medical care, but it shouldn’t replace it.

References

Cranberry products for preventing urinary tract infections - Cochrane Database of Systematic Reviews (2023)
Inhibitory effect of blueberry extract on E. coli adhesion - Journal of Agricultural and Food Chemistry (2015)
Watermelon and citrulline - Nutrition Reviews (2006)
Celery and its diuretic effects - Phytotherapy Research (2007)
Parsley diuretic activity - Journal of Ethnopharmacology (2002)
Pumpkin seed for benign prostatic hyperplasia - Phytotherapy Research (2020)
Probiotics for recurrent urinary tract infections - International Urogynecology Journal (2020)
Garlic antibacterial properties - Microbes and Infection (1999)
Constipation and lower urinary tract symptoms - Neurourology and Urodynamics (2017)
NHS - Water, drinks and your health